Bom dia Pessoal,
WOD 124 – Pré RETORNO
Técnica do Dia – Skills Wods
| 30” | kneeling spine rotation stretch | |
| 30”/30” | kneeling sh. Blade stretch | |
| 30” | ankle stretch | |
| 30” | pike handstand + mobility | |
| 3x 10” a 15” | handstand | |
| 10 | power jerk | pvc |
| 10 | split jerk | pvc |
| *************** | ||
| – Every 2′ (4x): | ||
| 1 p. jerk + split jerk | 70% a 85% | |
| *** | ||
| 5′ | D.U. practice |
Treino do Dia
| – 3 rounds | ||
| 20 | kb lunge | “livre” |
| 60 | D.U. | SC: 120 S.U. |
| (CAP: | ||
| (CAP: 8′) | ||
| PSE: > = 6 | ||
| *********************************** | ||
| – 3 rounds: | ||
| 20 | plate push press | |
| 60 | jumping jack | (120 S.U.) |
| (CAP: 8′) | ||
*Cool down:
| bretzell |
| lumbar & glute stretch |
| foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com